Summer running has its perks. Longer days, early starts, and dry trails. But it also brings real challenges. The heat, the sun, and the sweat can add up fast. At Reno Running Company, we hear the same questions every year: What should I eat in the summer? How do I stay hydrated? And why does my stomach feel off mid-run when it’s hot?
Good summer running starts with smart fueling. Hydration is the foundation. And no, it’s not just about drinking more water. When the temperature rises, your sweat rate increases. That means you’re also losing sodium, potassium, and magnesium. Water alone won’t replace those electrolytes. For many runners, especially those who sweat a lot or see salt stains on their clothes, adding electrolytes is key. Pre-hydrate 60 to 90 minutes before your run with a drink like LMNT or Precision Hydration. During runs longer than 45 to 60 minutes, sip a carb-electrolyte mix every 15 to 20 minutes to stay ahead of dehydration and keep your energy steady.
Carbohydrates are your main fuel source. In the summer, you burn through them faster. Glycogen, which is the stored form of carbs, starts to run low after about an hour. For runs longer than an hour, aim for 30 to 60 grams of carbs each hour. Ultra-endurance efforts might require up to 100 grams per hour, but that level of intake takes training. That could mean energy gels, chews, or small snacks like bananas or low-fiber bars. Not everyone’s stomach handles fuel the same way in the heat, so it’s important to test out what works for you during training, not just on race day.
What you eat before and after your run matters too. Go light and easy to digest before you head out. Try a bagel with jam, oatmeal with fruit, or rice cakes with nut butter. Avoid high-fat, high-fiber meals within two hours of your run. Afterward, get in a mix of protein and carbs within 30 to 60 minutes. Greek yogurt with berries and granola, a smoothie, or chocolate milk all work well.
If you’re running early, don’t skip fluids just because it’s morning. Even 8 ounces of water or electrolyte drink before heading out can help. And don’t let a busy schedule push your post-run meal too far off. That recovery window is your chance to replenish what you lost and support muscle repair.
One last thing. Undereating is common in the summer. Heat often kills appetite, and if you’re increasing your mileage, it’s easy to fall behind. If you’re feeling extra fatigued, losing weight unexpectedly, or noticing more injuries or illness, it might not be overtraining. It might be under-fueling.
Fueling well in the heat doesn’t need to be complicated. At Reno Running Company, we carry the products that work. Electrolytes, gels, chews, recovery drinks. We’re always happy to talk through your fueling plan. Smart nutrition makes your summer runs stronger, smoother, and safer. Let’s help you get the most out of every mile.